Cod and Cherry Tomatoes with Spinach-Herb Sauce

Cod and Cherry Tomatoes with Spinach-Herb Sauce

SERVES 4

3 ounces fish and scant 1½ tablespoons sauce per serving

PREP TIME

5 minutes

COOKING TIME

15 minutes

High-heat roasting is the key to this quick meal. The intense heat sears the fish while the short roasting time preserves the color and shape of the tomatoes. You make the sauce while the fish and tomatoes are cooking, saving some time.

Olive oil cooking spray

4 cod fillets (about 4 ounces each), about 1 inch thick, rinsed and patted dry

1½ cups cherry tomatoes, halved

⅛ teaspoon salt

⅛ teaspoon pepper

SAUCE

1 cup tightly packed baby spinach

⅓ cup tightly packed assorted fresh herbs such as basil, dillweed, tarragon, chives, and cilantro

1 teaspoon chopped walnuts, dry-roasted

1 medium garlic clove

¼ cup fat-free, low-sodium chicken broth

1 tablespoon shredded or grated Parmesan cheese

1. Preheat the oven to 450°F. Line a small rimmed baking sheet with aluminum foil. Lightly spray the foil with cooking spray.

2. Arrange the fish and tomatoes in a single layer on the baking sheet. Lightly sprinkle the salt and pepper over the fish. Lightly spray the fish and tomatoes with cooking spray.

3. Bake for 8 to 10 minutes, or until the fish flakes easily when tested with a fork and the tomatoes are slightly soft. Transfer the fish to plates. Set aside the tomatoes. Set aside 2 tablespoons of the cooking juices.

4. Meanwhile, in a food processor or blender, process the spinach, herbs, walnuts, and garlic until finely chopped. With the motor running, slowly pour in the broth through the feed tube. Process until almost smooth.

5. Transfer the spinach mixture to a small saucepan. Stir in the Parmesan and reserved cooking juices. Cook over medium heat for 1 minute, or until heated through, stirring constantly. Spoon the sauce over the fish. Serve the tomatoes on the side.

COOK’S TIP: Dry-roasting the nuts intensifies their flavor.

PER SERVING: Calories 125 • Total Fat 2.0 g • Saturated Fat 0.5 g • Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g • Monounsaturated Fat 0.5 g • Cholesterol 50 mg
Sodium 173 mg • Carbohydrates 5 g • Fiber 1 g • Sugars 3 g • Protein 22 g

DIETARY EXCHANGES: 1 vegetable, 3 lean meat